Lose weight and stay healthy!

        In a recent study, scientists found that making small, gradual adjustments to your daily eating habits were more successful at losing weight than those who didn’t follow advice on changing eating habits. inconsequential.

1. Breakfast every day.

Studies show that dieters have more success in losing weight and managing their weight when they don’t skip breakfast. The important advice is to try to eat the same breakfasts throughout the week and do not change the menu. According to research, repeating the same meal can help you lose weight because it takes less time available and is convenient in preparation.

For example, a small cake served with peanut butter and 1/2 sliced ​​banana. This meal provides only a modest 278 calories but is filling due to its high fiber and protein content. It’s also easy to carry, so you can’t think of any excuses like “I don’t have time for breakfast”.

2. Reduce the serving size.

Studies show that we eat less when we use smaller containers. The theory is that our eyes are tricked into thinking that we eat more because our plates are full, the small pantry makes food portions look bigger. As a result we are satisfied with less food. Try this tip and you will see the effect immediately.

3. Drink lots of water.

You’ve probably heard it before, but here’s a friendly idiom associated with a healthy diet. Drinking two glasses of water before a meal can help you lose weight. Water helps you feel full faster, so you eat less and lose weight.

4. Prepare food.

Usually, dieters tend to eat a lot of fruits and cruciferous vegetables – products that provide many nutrients but not many calories and contain a lot of fiber, helping you not to go hungry. Don’t store your fresh apples deep inside and get covered with other foods or bury your carrots under messy jars. Instead, place fruits and vegetables front and center in your refrigerator and kitchen. Keep fruit in plain view, you’ll reach for them for snacks instead of other foods. Wash celery, peppers, and other healthy produce, then pack them in a bag so you can easily and quickly access them if you need to make a healthy meal.

5. Snacking with yogurt.

Yogurt was recently identified as Harvard University’s top weight loss booster due to its high protein content, which helps you absorb more carbs. Eat plain yogurt without fat as a snack and with no added sugar or saturated fat. Probiotics in yogurt can help you burn fat.

Researchers tested overweight people with 1/2 cup of yogurt every night for 6 weeks. The group that ate yogurt with a probiotic supplement (Lactobacillus fermentum or L. amylovorus) was a control group, compared to another group who ate yogurt regularly but with a low probiotic content. Although none of the subjects lost weight, those consuming probiotic-rich yogurt lost 3 to 4% of their body fat compared to 1% in the other group.

6. Enjoy a little of your favorite foods.

Don’t throw away all your favorite foods. Doing so can lead to failure and the diet will be unsustainable as the feeling of deprivation can cause you to overeat. Indulging in small amounts of your favorite foods every day really won’t sabotage your weight loss efforts, according to a study. The point is that you keep only a small amount that takes up about 150 calories or less.